BMI & calorie needs
Work out your BMI against both the WHO and Chinese cut-offs, plus ideal weight range, estimated body fat, BMR, TDEE and fat-loss / maintenance / muscle-gain calorie targets.
Runs in your browserEvery computation happens in your browser — your data never leaves this device.
Result
22.5 kg/m²
WHO standard：Normal · Chinese standard：Normal
53.5 – 69.4 kg
17.7 %
1568 kcal/day
2430 kcal/day
Fat loss (−20%) 1944 · Maintain 2430 · Muscle gain (+10%) 2673 kcal/day
Your weight is already inside the normal range
Height 170.0 cm = 5 ft 6.9 in · Weight 65.0 kg = 143.3 lb
What this tool does
- A BMI number on a health report tells you little on its own — get the WHO and Chinese adult classifications side by side instead of judging yourself by a foreign standard.
- Work out your TDEE before cutting or bulking, then read off three targets at −20% / maintenance / +10% without multiplying by hand.
- Check whether a goal weight is sensible using the ideal range (BMI 18.5–24) and see exactly how many kilos separate you from its upper or lower bound.
- Get your BMR and an estimated body fat percentage as a starting point for planning carbs and protein.
Example
Input
Height 170 cm, weight 65 kg, age 30, male, moderate activity (3–5 days a week)
Output
BMI 22.5 (WHO: normal, Chinese standard: normal) · Ideal weight 53.5–69.4 kg · Estimated body fat 17.7% · BMR 1568 kcal/day · TDEE 2430 kcal/day · Targets: lose 1944 / maintain 2430 / gain 2673 kcal
BMR via Mifflin–St Jeor is 1567.5 and is displayed rounded to 1568; TDEE is BMR × the 1.55 activity factor, rounded. Body fat uses the Deurenberg estimate, which is typically off by 3–5 percentage points.
Frequently asked questions
Does a normal BMI mean I am healthy?
No. BMI only relates weight to height and cannot separate muscle from fat: a regular lifter can have a high BMI with low body fat, while a “skinny fat” person has a normal BMI and too much fat. That is why the estimated body fat and ideal weight range are shown too; a fuller picture also needs waist circumference and a real body-fat measurement.
How do the WHO and Chinese cut-offs differ?
The thresholds are different: the WHO calls BMI 25+ overweight and 30+ obese, while the Chinese adult standard is stricter at 24+ for overweight and 28+ for obese. The same numbers can land in different categories, and Asian populations usually follow the Chinese standard.
How is the body fat percentage estimated?
With the Deurenberg formula: 1.2 × BMI + 0.23 × age − 10.8 × sex (1 for male, 0 for female) − 5.4. It only needs height, weight and age, which makes it convenient but approximate — individual error can reach 3–5 percentage points, so it does not replace a scale or DEXA scan.
Where do the calorie targets come from?
BMR comes from Mifflin–St Jeor, multiplied by your activity factor to get TDEE; the tool then applies −20% for fat loss, the raw value for maintenance and +10% for muscle gain. These are common starting points — adjust based on your actual trend, and keep loss under roughly 1% of body weight per week.
What input ranges are allowed?
Height 60–250 cm, weight 20–400 kg and age 10–120 years; anything outside reports the specific field as invalid. Metric and imperial can be switched at any time and the values you already typed are converted automatically. All calculation runs locally in your browser and nothing is uploaded.
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